Warm Up
Row 250m
Then, 2 Rounds of:
- Box Step Up x 10
- Alternating Elbow Rotation x 10
- Power Clean + Front Squat + Jerk x 3-5 complexes (bar only)
Workout of the Day
CrossFit Open 20.4
For Time:
- 30 box jumps (24/20)
- 15 clean and jerks, (95/65)
- 30 box jumps (24/20)
- 15 clean and jerks (135/85)
- 30 box jumps (24/20)
- 10 clean and jerks (185/115)
- 30 single-leg squats
- 10 clean and jerk (225/145)
- 30 single-leg squats
- 5 clean and jerks (275/175)
- 30 single-leg squats
- 5 clean and jerks (315/205)
Time cap: 20 minutes
OR
Every 6 minutes, for 36 (6 Sets):
- Row 15/12 Cals
- SA DB STO x 10 per
- Assault Bike 15/12 Cals
- Burpee over the DB x 10
